Basic Pranayama
Breathing as a bridge
It is thought by many cultures that the process of breathing is the essence of being. A
rhythmic process of expansion and contraction, breathing is one example of the
consistent polarity we see in nature such as night and day, wake and sleep, seasonal
growth and decay and ultimately life and death. In yoga, the breath is known as prana
or a universal energy that can be used to find a balance between the body-mind, the
conscious-unconscious, and the sympathetic-parasympathetic nervous system. Unlike
other bodily functions, the breath is easily used to communicate between these systems,
which gives us an excellent tool to help facilitate positive change. It is the only bodily
function that we do both voluntarily and involuntarily. We can consciously use breathing
to influence the involuntary (sympathetic nervous system) that regulates blood pressure,
heart rate, circulation, digestion and many other bodily functions. Pranayama is a yoga
practice that literally means the control of life or energy. It uses breathing techniques to
change subtle energies within the body for health and well being. Breathing exercises
can act as a bridge into those functions of the body of which we generally do not have
conscious control.
An example of how life affects physiology
During times of emotional stress our sympathetic nervous system is stimulated and
affects a number of physical responses. Our heart rate rises, we perspire, our muscles
tense and our breathing becomes rapid and shallow. If this process happens over a long
period of time, the sympathetic nervous system becomes over stimulated leading to an
imbalance that can affect our physical health resulting in inflammation, high blood
pressure and muscle pain to name a few. Consciously slowing our heart rate, decreasing
perspiration and relaxing muscles is more difficult than simply slowing and deepening
breathing. The breath can be used to directly influence these stressful changes causing a
direct stimulation of the parasympathetic nervous system resulting in relaxation and a
reversal of the changes seen with the stimulation of the sympathetic nervous system.
We can see how our bodies know to do this naturally when we take a deep breath or
sigh when a stress is relieved.
The breathing process can be trained
Breathing can be trained for both positive and negative influences on health. Chronic
stress can lead to a restriction of the connective and muscular tissue in the chest
resulting in a decrease range of motion of the chest wall. Due to rapid more shallow
breathing, the chest does not expand as much as it would with slower deeper breaths
and much of the air exchange occurs at the top of the lung tissue towards the head. This
results in "chest" breathing. You can see if you are a chest breather by placing your right
hand on your chest and your left hand on your abdomen. As you breathe, see which
hand rises more. If your right hand rises more, you are a chest breather. If your left
hand rises more, you are an abdomen breather.
Chest breathing is inefficient because the greatest amount of blood flow occurs in the
lower lobes of the lungs, areas that have limited air expansion in chest breathers. Rapid,
shallow chest breathing results in less oxygen transfer to the blood and subsequent poor
delivery of nutrients to the tissues. The good news is that similar to learning to play an
instrument or riding a bike, you can train the body to improve its breathing technique.
With regular practice you will breathe from the abdomen most of the time, even while
asleep.
Note: Using and learning proper breathing techniques is one of the most beneficial things
that can be done for both short and long term physical and emotional health.
The benefits of abdominal breathing
Abdominal breathing is also known as diaphragmatic breathing. The diaphragm is a large
muscle located between the chest and the abdomen. When it contracts it is forced
downward causing the abdomen to expand. This causes a negative pressure within the
chest forcing air into the lungs. The negative pressure also pulls blood into the chest
improving the venous return to the heart. This leads to improved stamina in both
disease and athletic activity. Like blood, the flow of lymph, which is rich in immune cells,
is also improved. By expanding the lung's air pockets and improving the flow of blood
and lymph, abdominal breathing also helps prevent infection of the lung and other
tissues. But most of all it is an excellent tool to stimulate the relaxation response that
results in less tension and an overall sense of well being.
Practice Abdominal, thoracic and full yogic breath.
lying down
sitting
Practise viloma pranayama – step breathing using the heartbeat as guide
1. steps on inhale
2. steps on exhale
3. steps on inhale and exhale